The science & practice of successfulweight loss & maintenance

I just got back from several days in the mountains, and I came home with a few insights. Here's what I learned:​1. when you explore the mountains, you need a plan (a destination and a path to get there) and you need to stay mindful of the signs, to make sure you stay on the path2. when you have a long journey, you need to keep moving, except for short rests3. sometimes you go slowly, sometimes fast and bold, but it's important to move steadily, and safely4. one step at a time5. look around...nature is BIG6. listen to experienced guides7. choose your companions wisely, and respect each other8. carry your own load; your companions have their own stuff to carry9. help others when they need it10. a false turn can take you far off course - stick to the path11. try to leave things the way you found them12. be adaptable to changing circumstances13. dress appropriately14. if you can't sleep, rest15. eat well - for nourishment, energy, and enjoyment; share your food16. you can do a lot more than you imagined17. there is a lot to learn18. keep the fire burning at a comfortable heat; occasionally let it burn out so you can clean up the ashes19. working really hard leaves you with a satisfying kind of relaxation20. the sore muscles are a good kind of pain.

I know that these insights need regular updating. The benefits and lessons of nature need to be repeated.

Stephen Stotland, Ph.D.

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